What a great Saturday morning. The rain held off, temp was close to 60 degrees.  It was going to be a good day to try and tame the Dragon! I was so excited for my first full Q of the Dragon I woke up an hour early and got to the AO 30 minutes early.  I did a little recon to check my route on the Weinke, and I’m glad I did because a gate was locked on a primary path I wanted to take.

The PAX started gathering and we had a little bit of good mubblechatter before we got started, and I was happy to see Kunchuck EH’d an FNG Heath to join us (Welcome Redwood!).  We had 8 PAX ready to roll at 7am.  Gave the long disclaimer, and we were off.

The Thang

Dynamic warmup in the parking lot with light jog, high knees, butt kickers, knee to chest, ankle pull to chest.

Mosey over to the flagpole.

COP

Gave a little instruction to the PAX around proper COP and cadence structure. Announce exercise, prepare the PAX and tell them to “begin” when leading the count.

20 SSHs 20 IWs 30 MNCs 20 MCs 10 Merkins Manly Yoga (Honeymooner Downward Dog RAH LAH) 15 Plank Jacks

Mosey to the Wall

Little mumble chatter about the Dragon being quiet this morning.  If you don’t know when the Dragon speaks, come to York and you’ll soon find out!

People’s Chair for a few PAX 10 counts, BTTW rinse & repeat 3x

Stopped to discuss the 1st F and F3’s Mission Statement and Purpose. Why were are here. Gave a little bit about my experience over the last year.

mosey to the next area…and it happened.  See the moleskin…

Now a slow mosey to the marching band field

Bear crawl 10 yards 10 merkins bear crawl 10 yards 5 burpees, go around 100 yards repeating this cycle. (I personally modified to merkins only with the bear crawl)

The Dragon finally spoke! Stop and complete the “Dragon Walk.”

Mosey to the ROTC field

Course start at beams for arm crossing, at the poles zig zag crab walks, at the end 25 LBCs then the net, bear crawl through the hurdles. (I love this feature of the Dragon) Did this twice.

checked the time and modified the Weinke, light jog to the small road for Lt Dan’s.

Quick discussion around the 3rd F and what Faith means in F3.

Mosey to AO start for a 4 min Ab Lab

Flutter Kicks, Freddie Mercurys, LBCs

COT

Annoucements: 4/30 Mudrun; 4/9 Nun Run; Sandie’s 2nd F coffeteria

Prayers for High Pockets wife and pregnancy; Limp Bizkit’s home and family (lighting strike).

Moleskin

I was so excited to be able to lead in York at the Dragon for the first time.  I’ve been out there several times and was supposed to Q previously, but CSAUPs and Qs elsewhere had kept me away on Saturdays for over a month. I’ve shared little bits and pieces while joining the PAX about F3 but today was my day to really be able to share what F3 means to me and how it’s changed me for the better. I was well on my way until about 25 minutes into the workout.  I was moving us to the 4th of 6 locations I had set up in my Weinke, and was thinking about where and how to work on the next exercise. Well that’s the rare time I was NOT watching the curb intentionally like most times during a workout…and my left foot slipped off the curb and turned inward at a terrible angle! I took one more step before I knew how bad it was and then stopped abruptly. It was bad. I tested my ankle, and was a little relieved that I didn’t have sharp shooting pains in my first few steps indicating it was broken…but it was severely sprained at best. The PAX stopped and asked if I was OK…and it took me a while I know if I was. I asked them to go ahead and I’d catch up. Then Drydock says to me, “Didn’t you say no man is left behind this morning? We’re not going without you.” In that moment, I knew things were being done right in York, that the F3 message is being heard loud and clear.  That the bonds you make during the 1st F are multiplied through the 2nd F and then strengthened with the 3rd F.

We made it through the workout, my wife cursed me for continuing after injury… and my ankle is “thanking” me Sunday from the bruising and swelling that will be around for some time.  I received messages from members of the PAX all over our region asking how I was doing and praying for a quick recovery. THIS is one of the many core strengths that F3 provides, and we need to share this with ALL men!

An Honor to Lead…

Royale